Katelyn Sander

What would you change?

Living Well

I’ve been thinking a lot about change. Lots of pivots and chaos happening around us right now. Yes, change is inevitable. It can be a powerful, positive force. It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life. And it can be crushingly overwhelming sometimes.

If you’re trying to incorporate a new exercise routine into this beautifully chaotic time it’s a tricky time and a great time to do it. Just a few thoughts for encouraging success:

Breathe. Often!

Why why why? What is at the root for your reason to undertake this change? Really connect with that reason. It will keep you motivated and moving forward.

Baby Steps. Create a plan that is sustainable. You might think you need to exercise 60 minutes a day, 5 days a week, but if that’s not sustainable (it certainly isn’t for me) then commit to something more reasonable. How about moving for at least 15 minutes, MOST days of the week. (That would be 4 out of 7). Or accruing 120 minutes of activity per week. Then, if you fall short during the week, you can catch up with a long walk, hike, or bike ride on the weekend. 

EVERYTHING counts. Taking the stairs, walking to the subway, short 10-15 minute high intensity bursts, 5 minutes of mobility work every morning, playing basketball with your kids… Count EVERYTHING. It will instill feelings of success and positive momentum (more on THIS next month…)

Never give up. So, you missed a week? Two? An entire month? Don’t let it phase you! Get right back on the horse. I was sedentary for 6 weeks this year. Gained 4 pounds of fat, lost 4 pounds of muscle. Was that a tough pill to swallow? So tough. But I set the goal to gain one pound of muscle and lose one pound of fat every month. Month, not week. Baby steps. (I did it. With a little help.)

And so…

Ask for help. Please feel free to reach out for specific advice. We are experts at helping you develop or reconfigure exercise plans and strategies so they fit YOU. Whatever you need, wherever you are in the journey. Make it a long term one. Make it a successful one. One step at a time.

Inspiration of the Day

“You will find that it is necessary to let things go; simple for the reason that they are heavy.” - C. JoyBell C

LIVE Workouts of the Day

Today we’ve got a couple of live workouts on the schedule.


Today, Lauren’s stepping in to bring you your lunchtime pick-me-up! This workout will focus on the shoulder, hip, and ankle, moving you through a full range of motion. There will be additional stability work for the glutes and core included!

Recommended equipment: two pillows and a chair

Join Lauren at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 892 2779 8538
Password: 903005


Garth’s back with another week of On Core, where you’ll challenge your core and stabilize your trunk in just 30 minutes!

Recommended equipment: light/medium dumbbell or weighted object (water bottle, book, etc.)

Join Garth at 5:30pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 868 1155 7138
Password: 998132


Click here to review this week’s schedule.

If you have any questions about our virtual live workouts, please reach out to Lauren.

Webinar of the Week

This Friday at 11:00am, join the Sport Medicine Clinic’s Dr. Melissa Cugliari and Joanne Ukposidolo for their webinar: Subtle Symptoms of Stress: The Digestive Issue.

The webinar will discuss stress and the impact it has on digestive physiology. Naturopathic and physiotherapeutic tips to ease stress and improve digestion will be outlined, empowering you with several of the tools necessary to optimize your health and longevity.

Click here to sign up for the webinar.

Event of the Week

On Friday, as part of the Toronto Triathlon Festival’s Virtual Race, you can join Stratus’ sous chef, George Vavaroutsos, as he walks us through a virtual cooking class.

We wanted to give you time to grocery shop beforehand, so, you can find a list of all the ingredients (and kitchen equipment) that you'll need here.

Click here to meet Chef George and to find out what prep you can do in advance so you won’t feel rushed during the session.

Just remember, the class is all about smiles, laughter, and coming together!

We will send out the Zoom link for the cooking class in Thursday’s Living Well AND Friday’s Spice of Life, so stay tuned!

Chef George will see you Friday!


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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